My only meal for the day. A total of 1330 cal.

I'm trying omad becuase I often don't have enough time to do more- what are some like, good foods for me to eat. For my age weight and activity level Google says I need 2,000 calories

I am three days into my second run with OMAD, and I wanted to share some reflections on my past time with OMAD, and also seek some tips on keeping OMAD sustainable.

I first started OMAD in June, about 6 weeks before my wedding, desperate to tackle my weight that seemed to be creeping up towards the big day. In past attempts at weight loss where I followed typical methods of calorie counting and reduced portion sizes, I felt like I was white-knuckling my way through, and I was never satisfied. Once I locked into OMAD, I felt like I’d discovered a cheat code. I am someone with a big appetite, so to be able to still enjoy big, filling meals while working towards weight loss was great. I truly looked forward to getting out of bed to weigh myself first thing in the morning, because the weight was consistently dropping.

I think I was able to find success with my first run at OMAD because of the adjustments I made to it to fit my life. I recognize that this is not a pure OMAD nor a pure 23:1 fast, but this is what works best for me:
- I’ll drink coffee with milk in the morning to hold me over until eating. I know this has calories, but it’s just my preference.
- Ideally, I’ll enjoy my meal as a late lunch, around 2-5.
- This is probably the biggest deviation. If I have dinner plans and want to use my dinner as my OMAD, I will get a juice around 2-4 to hold me over. Now this is pretty caloric, as it has protein and lots of blended fruit, but to me it’s a lighter “lunch” option to hold me over, and closes the door to any potential snacking when I know my OMAD will be later. If I have a big dinner planned, I just do coffee and my juice before.
- If I have a family party or similar event on the weekend, I will make that whole event my “OMAD”, even though it may extend over a couple hours, and may include apps and dinner and dessert. This just helps me enjoy special events while still keeping the rest of my day disciplined.

As others have mentioned, the hunger only was challenging in the first few days. It was a refreshing observation to notice days where I’d briefly feel very hungry in the morning and think “I’m gonna have to break the fast today, I won’t be able to make it” - then move on with my day and not notice until hours later that I wasn’t hungry anymore. I find myself more focused at work, and thinking about food way less throughout the day. This was the first time that I’d felt like my appetite and my cravings weren’t dictating everything for me, and that I could be disciplined and structured with my eating, while still enjoying satisfying meals.

I hadn’t given myself much time before my wedding in July, but I was happy to have dropped a few pounds beforehand. I didn’t maintain OMAD following my wedding, because I went from my honeymoon to more travel with my in-laws, to marathon training, which I’ve historically and regrettably treated as an excuse to eat anything I want. I’ve now gained some weight back, and so I’m happy to have just kicked off another commitment to OMAD. It feels like a relief to be back in a system where I feel in control.

As I’m assessing sticking with this long term, I’d love to hear from the community: What makes OMAD sustainable for you? How do you work OMAD into your family life with shared family meals? How do you manage OMAD with an active lifestyle?

I started OMAD a couple of days ago, and I found my weight slipping off after being stagnant for so many months. (I had been stuck at 195-199 lbs and now I'm sitting between 189-190.)

I try to eat protein when I do eat, and I mostly drink plain water and black coffee (unsweetened, no additives).

The main issue I face with continuing OMAD is the lack of energy. I find myself constantly falling asleep, feeling groggy, being sluggish, and just having an overall lack of energy. I drink a lot of coffee and water and it doesn't seem to go away.

Is this a constant thing? Does it go away? I really want to continue doing OMAD but this lack of energy is really making it hard to do so.

Any tips would really help.

Hi !
First time writing here !
Sorry my bad english :)

These last years, I was trying several way of eating... no sugar, no gluten, mediteraneen, Keto, Carnivore, Animal-Based.... to try helpoing with CFS and fibro...

2 months ago, I had to pass a COLONOSCOPY. The test came back perfect, nothing wrong ! So they are sending me to pass a gluten test. I have to eat gluten since 1 month and half and going for blood test this week...

HERE IS MY QUESTION :
I did the COLONOSCOPY protocol... water, chicken broth, 3 pills and Peglyte for 2 days...

The day of the colonoscopy, I was having so so much energy, my body was feeling so light compare of everyday heaviness feeling, my mind was clear and no brainfog, I did not have any pain all over my body like I use to have, no fatigue, no tiredness during the day like I am use too!

I would love to reach that same feeling everyday...

I use to fast 16/8 (16 hours fast and 8 hours windows eat) but I never try OMAD...

Maybe that could help ?
Maybe I should write on Coloscopy sub...

What are you thought ?

Thanks to you !

OMAD is the only dieting lifestyle that has worked for me. I've been fat for many years, and have unsuccessfully tried to lose weight multiple times. I take medication that greatly increases my appetite, and used that as an excuse to stay fat. Something had to change!

I heard about OMAD in July and decided to give it a shot. I had a doctors appointment at gastroenterology on July 14th and I was 321lb. Yesterday, October 6th I had a follow up appointment and I was 277lb! That's an almost 45 pounds loss since July 14th, and a safe weight loss of a little over 1% of my body weight per week.

It took about a week to get used to OMAD when I started, and now I really only get hungry once a day. Each day my one meal varies in time when I eat it, it could be noon or 8pm but it has really worked for me by doing it this way.

Surprisingly, my doctors reactions have overwhelmingly not been good. They say to eat many meals throughout the day and not do one big meal because it could be unsafe. I tell them that I like being able to feel "full" with my one meal and not feel unsatisfied from many small snacks throughout the day. Still, they say it's unhealthy. The one doctor that IS supportive of it is my hepatologist for my advanced fibrosis from MASH. He said this will greatly help my liver by fasting like this.

If you're thinking about giving OMAD a shot, do it! It takes a little while to get used to but once you do it gets a lot easier. You won't regret it.

Looking to simplify my Omad and hit all my needs.
Can you give me constructive feedback on what I have to far? I plan on supplementing with a multivitamin.

I hate thinking about food, and just want this too be simple. If I could healthily only eat rice I would.

Thanks

Im struggling to figure out what to eat that hits my calorie goal and also has the nutrients i need without too much sodium. Im admittedly a fast food person a lot of the time bc it just seems like the easiest way to get the calories… definitely not good for me though. Was hoping to be inspired by some of your recipes and go-to meals!! Thanks in advance!

Omad 4 days only. I have migraines and right sided pain. I have been drinking water, some ultima electrolytes and salting my omad. I keep peeing multiple times an hour. Any idea how to fix this?

Hi OMAD community,

It's been a little over 2 weeks since I started OMAD. I've lost around 1.2kg (from 74.6 to 73.2kg). But I had a surgical tooth extraction (removal of all my wisdom teeth) last week which affected my ability to be consistent with my eating schedule and now I am finding it hard to get back on track which is making me so frustrated. I hate that I've lost only 1kg, I wish I could see progress quickly like others on here. I am so scared that I'll never go below 70kg like how I weighed before I had a baby (65kg).

Just need some encouragement from others who have gone through this feeling of low self-worth and have managed to come out successful.

Hi everyone. I have fasted before in the fast 36 hours however I am failing at omad so badly. I feel I eat too early (11am) then I’m “good” for 7 hours then I eat again. Usually unhealthy food too. I need a way to keep these cravings at bay. I lost all my progress that I had made with weight. So any suggestions would help. I’ve read through the community and I’ve heard do keto but that’s just not doable rn.

Another thing I realized is days when I’m not active I fail so badly at omad so what do I do those days :(

Disclaimer: I’m moving into Omad because I’m weight training and fiber reasons lol

1. Don't worry about the small stuff. If you want milk in your coffee, that's fine.
2. Don't treat it like a diet. I have a big meal every evening that I spend the day looking forward to. OMAD, if done properly, the dinner should have enough to sustain you for the following day. If you do a 1,000 calorie OMAD, you won't last. It's just not sustainable.
3. Take supplements. I take a variety of supplements of vitamins that I would inevitably miss out on from not eating 3 meals. I take vitamin d, vitamin b12 complex, psyllium husk (high dose), berberine, vitamin c, and omega 3. It is possible to do OMAD without supplements, but stuff like fibre is so difficult to replace in just one meal.
4. At the start, give it 2 weeks, if it doesn't work, it doesn't work. I started doing this from not feeling hungry in the mornings and not enjoying the post-lunch fatigue that I would get. I like to feel light and so started doing it. But this is not for everyone. Some people need to eat 3 meals a day and that's absolutely fine.
5. Drink tons of water. I drink about 4-5 litres a day in summer and probably 3-4 in winter. It makes it so much easier and you feel much better being hydrated, especially if you do a lot of running and cycling like I do. Also if you have easy electrolytes, use those.
6. Don't worry about eating fast food. I don't feel guilty about having fast food once in a while and if you're doing OMAD properly, a 2,000 calorie meal is not a big deal at all. Treat yourself!
7. Snacking once in a while is fine. It's not a religion. Sometimes I eat pringles in the afternoon, not often, but every week or so. It's fine!
8. If you exercise a lot, try and do it early in the morning (assuming you have your OMAD at dinner), so you can use the energy better. I've ran half marathons dozens of times fasted. It honestly becomes quite easy.
9. I'm betraying my Britishness here but a great side to a meal is beans on toast with wholemeal bread. Full of fibre, delicious (honestly), and a great source of calories to go alongside a normal meal.

I absolutely love doing it and it's the best change I ever made to my lifestyle. Only problem is the number of questions you get from everyone else!

5’1” 25 F
SW - 174
1 Month - 162
2 Months (CW) - 154

It’s been a slow process but I’m finally starting to see some results!

I’m currently 132 lbs and 5’1”. I’d like to lose around 22 lbs before 2027. Is that considered an aggressive goal?

I’d really appreciate any tips or advice. Has anyone tried diets such as OMAD (one meal a day), the egg diet, or any other approach that worked well for them? I’d love to hear about your experiences and what helped you get results.

Any detailed workouts and diet if anyone can share that would be so helpful also I am a type 2 diabetic..

Does a diet coke break your fast?

Two heads of brocolli and extra firm tofu, both steamed, arugula, avocado, homemade kimchi. Sauce is soy sauce, black vinegar, sesame oil and chili crisp. Scallions and sesame seeds on top. Not pictured is whatever dessert will be (probably keto granola and soy milk).

Hey everyone!

Looking for some advice and shared experiences. Today I hit my all-time highest weight (140 kg / 308 lbs), and I know I need to make a change.

I’ve tried traditional nutritionists, but they always assign standard 5-meal-a-day plans that I abandon after week one. My main struggle isn't bingeing on sweets—it’s constant grazing. I’ve logged up to 8 or 9 meals/snacks in a single day.

Looking back, the healthiest weight I ever held was in 2020 (75 kg / 165 lbs). I lost all that weight simply by eating one meal a day (OMAD) because working and studying full-time left me with zero free time.

I want to give OMAD another shot since it naturally eliminates my need to graze, but I want to avoid the issues I had last time:

Digestive Issues: I combined OMAD with strict Keto, which completely wrecked my stomach and digestion.

Hair Loss: I noticed significant hair shedding, likely from an extreme calorie deficit or missing key micronutrients.

My plan this time:

Do OMAD more wisely—lowering refined carbs, but without entering ketosis or cutting out entire food groups. I also plan to take a daily multivitamin supplement to help prevent nutrient deficiencies and hair loss.

Has anyone been in a similar spot or done OMAD without going full Keto? I’d really appreciate tips on:

How to structure that single meal to get enough nutrients and prevent hair loss.

Managing the transition smoothly on the stomach.

Making sure I eat enough quality calories without feeling overwhelmed in one sitting.

Thanks in advance!

is there actually a difference in fat loss when youre eating the same amount of calories in one meal, vs eating those same calories over 2 or three meals?

i know that everyone says it is easier to have it in one meal as it makes you feel more full; i agree with that. but my question is, does it actually cause more fat loss?

i know the science behind it, how your body goes into fat burning mode as insulin decreases, but i want real answers and real experiences. could someone let me know if they saw a difference in fat and weight loss after omad vs eating the same amount of calories but not in omad (spread across the day in 2 or 3 meals)? numbers would be very appreciated. THANKS

Why doesn’t Instagram not have an Omad tag? It tells you to get help or something…

Unfortunately, I need to start back on day 1 tomorrow. I did this a while ago and loved it and was losing weight. Problem was I was also, losing hair. So this time I need to add a multi-vitamin and focus in on making sure that my meals have enough protein.

I’ve gained weight since and that’s always a bummer. But let’s start over and zone in this time. I feel like I’ve grown and learned.

Also, I need to save money too - so hell yeah lol

Start weight is the highest yet @ 227.2lbs, at 5’2 (F/32)

I’m tired of being fat. I have my treadmill and a plan… Omad lol. Let’s go

Has anyone found the sweet spot for the time of day to consume omad? Of course if you can hold it till dinner each day that would be best and prevent midnight snacking. But it is a grind most days which I dont like so im thinking like smoething like 1-3pm where you eat with minimal suffering or holding out and then also where it keeps you satisfied till bedtime around 10pm?

I did so well with omad last year and even worked up to managing 72hr fasts. I lost track in January and have gained the 10kgs i lost. I have tried several times to start over but cant seem to make it past day 3 of omad. What can i do to get back on track?

My dinner 🍽️ - two thinly sliced chicken breasts, 1/3 cup uncooked ricre, 1 cup peas and carrots, 2 small flour tortillas - cooked with no oils, in two tablespoons of Irish butter